5K Training Plan

5K Training Plan

The 5K is fun. The 5K is exciting. And the training for the 5K is no different.

You'll experience so many different Speed Runs because fast is fun. You'll do Recovery Runs and Long Runs and go further than before, because running somewhere new is exciting. And you'll take to the starting line excited and ready to have some fun on your way to the finish line.

Every training run in this plan has an accompanying Guided Run in the Nike Run Club App. This plan was designed around an 8-week schedule, and Guided Runs are built to adapt to your experience level and intended to be uniquely flexible to your needs. Whether you're four or eight weeks away from race day, you can jump into this programme whenever it suits you.

You are in control of what you put into the programme, and therefore what you get out of it. Our recommendation: Plan on training for at least 4 weeks before the 5K so you can comfortably run and complete the programmed workouts.

We'll meet you on the starting line!

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Get Started With Coach Bennett

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If you want to have a great time running the 5K, you are going to have to mix up your training with speed and endurance.

Chris Bennett
Nike Running Global Head Coach

Learn the Running Workouts

  • 5K Training Plan

    Speed Runs

    Building strength through speed training is vital. You'll do a variety of workouts that will make you faster, including short and long intervals, fartlek runs, hill workouts and tempo runs.

  • 5K Training Plan

    Long Runs

    You need endurance training to prepare your body and mind to go the distance. Long Runs also help you get familiar with the physical and mental challenges that you might face on race day.

  • 5K Training Plan

    Recovery Runs

    Recovering from your workouts is just as important as the workouts themselves. Use these days to do easy running, based on how you feel, to help you recover after intense training.

  • 5K Training Plan

    Rest Days

    Great running is dependent on recovery. Take the day off, go for a few easy miles or try one of the workouts from "Simple Routines For Better Runs" in the Nike Training Club App. Listen to your body and know that sometimes the best run is no run.

Programme Overview

Here's a sample of what your training will look like for the first two weeks of the plan. Download the plan to see what's in store for the remaining 6 weeks.

5K Training Plan

8 Weeks to Go

  1. Nike Run Club Guided Run: 5-Minute Run or RECOVERY RUN: 5:00
  2. Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals/8 x 1:00 at 5K Pace/1:00 recovery between all intervals
  3. Nike Run Club Guided Run: 7-Minute Run or RECOVERY RUN 7:00
  4. Nike Run Club Guided Run: Next Speed Run or SPEED RUN: Intervals/5:00 Warm Up/1:00 at 5K Pace/2:00 at 10K Pace/1:00 at 5K Pace/2 x 0:45 at Mile Pace/2:00 at 10K Pace/1:00 at 5K Pace/0:45 at Mile Pace/0:30 at Best Pace/0:15 at Best Pace/1:00 recovery between all intervals
  5. Nike Run Club Guided Run: One-Mile Run or LONG RUN: 1.6K/One-Mile Run
5K Training Plan

7 Weeks To Go

  1. Nike Run Club Guided Run: Ten-Minute Run or RECOVERY RUN: 10:00
  2. Nike Run Club Guided Run: On The Move or SPEED RUN: Intervals/5:00 Warm Up/0:30 at Mile Pace/1:00 at 5K Pace/0:30 at Mile Pace/2:00 at 10K Pace/0:30 at Mile Pace/1:00 at 5K Pace/0:30 at Mile Pace/45 seconds recovery between all intervals
  3. Nike Run Club Guided Run: 12-Minute Run or RECOVERY RUN: 12:00
  4. Nike Run Club Guided Run: Faster Run or SPEED RUN: Intervals/5:00 Warm Up/2:00 at Mile Pace/0:30 at 10K Pace/1:30 at Mile Pace/0:30 at 10K Pace/1:00 at Mile Pace/0:30 at 10K Pace/1:00 at Mile Pace/0:30 at 10K Pace/0:30 at Best Pace/30 seconds recovery between all intervals
  5. Nike Run Club Guided Run: 15-Minute Run or LONG RUN: 15:00

Let's Go

Excited to train for a 5K? Download our training programme and start running today.

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